Been hard stuck around 260lbs since August despite doing OMAD so I decided to start strength training 4 days a week beginning in October to body recomp on a low-carb or ketogenic diet

Understanding Your Weight Loss Plateau

At 260lbs, hitting a weight loss plateau after months on OMAD (one meal a day) is extremely common, especially in your 40s and 50s. Your body has adapted to the severe calorie restriction by lowering metabolic rate. Adding strength training four days a week while staying low-carb or ketogenic is smart for body recomposition, but progress stalls when insulin resistance, cortisol spikes, and age-related hormonal shifts aren't addressed. In my book The Metabolic Reset Protocol, I explain how these factors create a 'set point' your body defends fiercely after repeated dieting failures.

The Role of Hormones and Insulin in Your Stall

Hormonal changes around perimenopause or andropause make fat loss harder, particularly around the midsection. Even on ketogenic eating, hidden carbs or excessive protein can keep insulin elevated, blocking fat burning. OMAD works initially by improving insulin sensitivity, but after August, your thyroid likely down-regulated. Strength training helps preserve muscle, which burns 6-10 calories per pound daily at rest, yet without proper recovery, cortisol from overtraining raises blood sugar and halts progress. Track fasting glucose; anything over 95 mg/dL signals the issue. Many with diabetes or high blood pressure see this exact pattern.

Optimizing Strength Training and Nutrition for Recomp

Focus your four weekly sessions on compound lifts: squats, deadlifts, bench presses, and rows, 3-4 sets of 6-10 reps. This builds muscle without excessive joint stress—crucial if knee or back pain makes exercise feel impossible. On ketogenic days, aim for 20-30g net carbs, 1.6g protein per kg of lean mass, and fill the rest with healthy fats. Break OMAD into a 6-8 hour eating window twice weekly to prevent metabolic slowdown. Walk 8,000 steps daily; it costs nothing and improves insulin sensitivity better than intense cardio. Measure waist weekly instead of scale weight—recomp shows in inches lost, not pounds.

Breaking Through with Sustainable Changes

Implement a 5-day ketogenic cycle followed by two higher-carb refeed days (50-100g from vegetables and berries) to reset leptin. Prioritize 7-9 hours sleep and stress management like 10-minute meditation to lower cortisol. If insurance won't cover programs, these free adjustments work. In The Metabolic Reset Protocol, clients in similar situations lose 2-4lbs of fat monthly while gaining muscle. Start small: one change per week. You'll overcome the embarrassment of past failures by building consistency that fits your busy schedule without complex meal plans. Results compound when you stop fighting your body's signals and work with them.